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Fish in a pan & steamed baby marrows with dill

9 January 2018 / Posted in Dinner Easy meals
Fish in a pan & steamed baby marrows with dill

Fish is a healthy, lean, easily digestible source of protein… but how do I cook it? Luckily, it isn’t as daunting as it may seem and a perfect meal for the whole family. Fish also cooks very quickly, making your life easier when you are short on time in the middle of the week.

The trick with fish is to cook it over a medium temperature, with a little bit of oil. Cut fish into smaller portions so that it is easier to fry. And it is cooked when it changes from a translucent to a solid colour and flakes easily with a fork. Take care not to overcook fish, as this is when it becomes dry and tasteless.

When seasoning fish, keep it simple – use fresh and natural ingredients to make the most of the subtle flavours, without overpowering it. Remember that lemons and fish are best of friends (or BFF’s as the younger generation would call it), so you can always serve fish with fresh lemon wedges. 

 

 

Fish in a pan & steamed baby marrows with dill

Fish in a pan & steamed baby marrows with dill

Serves 4

Fish
750g - 1 kg fresh hake or firm line fish, e.g. yellowtail or dorado
150 ml cake flour
salt and pepper
60 ml chopped fresh dill
45 ml sesame seeds
45 ml oil
lemon wedges to serve

Baby marrows

400 g baby marrows, halved and cut into long wedges
30 ml olive or avocado oil
30 ml lemon juice
45 ml coarsely chopped fresh dill

  1. Fish: Cut fish into two or three strips per person, as smaller portions are easier to fry.
  2. Season the flour with salt and pepper and mix with dill and sesame seeds. Place in a shallow mixing bowl.
  3. Rub a thin layer of oil on all sides of each piece of fish. Coat the fish in the flour mixture and shake off any excess. Place on a clean plate.
  4. Meanwhile, heat an AMC 28 cm Chef’s Pan over a medium temperature until the Visiotherm® reaches the first red area. Add a thin layer of oil and fry half of the fish, skin side down, until golden brown and nearly cooked. The fish will turn a solid white when it is cooked.
  5. Carefully turn over and fry on the other side until golden brown and just cooked. Don’t fry for too long, as it will dry out. Spoon out and keep warm. Repeat with remaining fish and more oil if necessary. Keep warm. 
  6. Baby marrows: Place baby marrows dripping wet in an AMC 20 cm Gourmet Low with a small pinch of salt. Heat over a medium temperature until the Visiotherm® reaches the first red area. Reduce heat to lowest setting and allow marrows to cook for 3 - 4 minutes or until just cooked, but still green. Drain well and keep warm.
  7. Mix oil, lemon juice and dill and stir into the baby marrows. Season to taste and serve hot with the fish and lemon wedges.
Tips
  • Substitute baby marrows with asparagus or green beans, but only cook for 1-2 minutes.
  • The baby marrows are delicious with roasted chicken and this same recipe can be used to cook chicken breast fillets.
  • Other herbs such as thyme, parsley or origanum are also delicious with the baby marrows. 

Credit

  • Recipe from AMC Brand Ambassador, Heleen Meyer and her cookbook Make five/Maak vyf
  • Photographs by Neville Lockhart
  • Facebook link for Heleen Meyer